10 Tough CrossFit Semifinal Workouts 2022

An excellent selection of individual workouts from the 2022 CrossFit Semifinals – give them a try!

The 2022 CrossFit season is well underway and top athletes are one step away from qualifying to the CrossFit Games. This means many of the CrossFit Semifinal workouts – the events athletes will tackle to determine who gets invited to the Games – have been released.

For 2022, all 10 Semifinals will happen in-person, which means all events had the freedom to program four of their workouts, with CrossFit programming two.

Semifinals serve as the last stage of competition before the Fittest Man and Woman on Earth are established. They are independent events that have partnered up with CrossFit and grant the top athletes an invite to the CrossFit Games – the number varies from region to region.

Here is a selection of tough CrossFit Semifinal workouts programmed for this year.

Read more: How to Watch the 2022 CrossFit Semifinals

10 Tough CrossFit Semifinal Workouts 2022

Programmed by CrossFit

These two workouts will be completed by all athletes around the world regardless of their Semifinal event.

2014 Regional Event 5

10 rounds for time:

  • 1 legless rope climb – 15 feet
  • Run 170 feet

Time cap: 11 minutes

This workout is a sprint, expect to work hard from the start.

Barbell complex

3 attempts for max load of:

  • 3 cleans
  • 2 front squats
  • 1 jerk (shoulder-to-overhead)

If you’re planning to use up all three attempts, just remember that the last complex will amount to having 15 front squats close to your max load. Recover accordingly between attempts.

Torian Pro

MCX Final

For time:

  • 1000m row
  • 100 double unders
  • 10 deadlifts 185/125kg

Time Cap: 7 minutes

Heavy on the cardio, this Semifinal workout will require you to go fast from the start but leave enough in the tank for the deadlifts.

Don’t Stop Me Now

In 2 minutes:

  • 15 chest to bar pull-ups
  • 15/10 echo bike cals
  • Max snatches 47/34kg

Rest 2 minutes, then repeat until 60 snatches are completed. 4 round cap.

You’ll need to complete at least 15 snatches per round to finish inside the cap, so manage your two minutes of work accordingly. The snatch weight should make this goal manageable, but go into the workout with a pace plan and try to figure out how long it will take you to finish the first two portion of the workout.

Try to perform the snatches unbroken, as you’ll have two minutes to recover between rounds.

Find all workouts for this Semifinal here.

athlete hits the news for qualifying for the CrossFit GamesSource: Courtesy of CrossFit Inc.

Lowlands Throwdown


2.5 minute to perform

  • 27 chest to bar pull-ups
  • 27 dumbbell thrusters 22,5/15 kg per hand
  • max reps burpee box jump overs 24/20 inch

2 minute to perform

  • 21 chest to bar pull-ups
  • 21 dumbbell thrusters 22,5/15 kg per hand
  • max reps burpee box jump overs 24/20 inch

1.5 minute to perform

  • 15 chest to bar pull-ups
  • 15 dumbbell thrusters 22,5/15 kg per hand
  • max reps burpee box jump overs 24/20 inch

1 minute to perform

  • 9 chest to bar pull-ups
  • 9 dumbbell thrusters 22,5/15 kg per hand
  • max reps burpee box jump overs 24/20 inch

1 min rest between segments

Make sure you go all-out on the burpee box jump overs and use that minute rest wisely. Don’t underestimate that last minute of work.

“Die Hard With A Vengeance”

For time

  • 40/32 calorie echo bike
  • 20/16 bar muscle-up
  • 10 overhead squat 100/70 kg

Time Cap: 5 minutes

The workout’s name should give you enough of a clue of how this is meant to make you feel. Go hard from the start and know you’ll be able to recover when you’re done, this is a sprint.

Find all workouts for this Semifinal here.

athlete does cardio session on echo bikeSource: Bastien Plu on Unsplash

Syndicate Crown

Skiing With Karen

For time 10-20-30-40-50 reps of:

  • Concept2 SkiErg Calories
  • Wall Ball Shots (20/14) to 10’ Target
  • GHD Situps

After every round:

  • 80’ Handstand Walk (40’ unbroken sections)

Time Cap: 25 minutes

The workout will start easy and escalate quickly, be prepared for that and remember to keep breathing throughout.

Jackie Style

For time:

  • 1K Row
  • 50 Thrusters (45/35)
  • 60 Chest to Bar Pullups
  • 50 Thrusters (45/35)
  • 1K Row

Time Cap: 15 minutes

Get into a rhythm and chip away at the reps. Prepare a plan on how you’d like to break up the reps and stay consistent throughout.

Find all workouts for this Semifinal here.

team quarterfinals oslo


Midline Sadness

For Time:

  • 50 GHD Situps
  • 30′ Handstand Walk
  • 30 Overhead  Squats (145/95 lb)
  • 60′ Handstand Walk
  • 40 GHD Situps
  • 60′ Handstand Walk
  • 20 Overhead Squats (165/115 lb)
  • 90′ Handstand Walk
  • 30 GHD Situps
  • 90′ Handstand Walk
  • 10 Overhead Squats (185/135 lb)

Time Cap: 14 minutes

Another self-explanatory workout through its title, Midline Sadness will feel your core burning.

Hardcore Parkour

For time:

  • 2KM Echo Bike
  • 30 Toes To bar
  • 50 Alternating DB Snatch (70/50 lb)
  • 30 Toes to bar
  • 20 burpee box get over (48/40 lb)

Time Cap: 15 minutes

A burpee box get over requires an athlete to get over the box to the other side however they see fit; landing on top of the box is allowed, but not required.

Find all workouts for this Semifinal here.

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